# Single-Arm Lat Pulldown

URL: https://heatsy.app/ex/single-arm-lat-pulldown

Also known as: One-Arm Lat Pulldown, Single-Arm Cable Pulldown, Cable 1 Arm Lat Pulldown, One Arm Cable Lat Pulldown, Single Arm Cable Lat Pulldown, Seated Single-Arm Lat Pulldown, Seated One-Arm Lat Pulldown, Seated Unilateral Lat Pulldown, Seated Single-Arm Lat Pull-Down

Body region: Back, Arms

## Muscles

- Main: Latissimus Dorsi, Teres Major
- Helps: Trapezius, Rhomboids, Biceps, Brachialis
- Holds: External Oblique, Internal Oblique, Flexor Digitorum Superficialis

## Equipment

- Cable Station or Lat Pulldown Machine

## Technique

1. Attach a single handle to the pulldown station and sit with your thighs under the pad.
2. Hold the handle with one hand, arm fully extended overhead.
3. Pull the handle down to the side of your chest, elbow driving toward your hip.
4. Let the arm rise slowly until you feel the lat stretch.

### Cues

- Let the shoulder blade rise at the top and pull it down to start each rep.
- Keep the torso upright, not leaning toward the working side.

### Common mistakes

- Rotating the body to finish the pull.
- Shrugging the working shoulder.

## Variations

- [Half-Kneeling Single-Arm Lat Pulldown](https://heatsy.app/ex/half-kneeling-single-arm-lat-pulldown)
- [Kneeling Single-Arm Lat Pulldown](https://heatsy.app/ex/kneeling-single-arm-lat-pulldown)

## Alternatives

- [Lat Pulldown](https://heatsy.app/ex/lat-pulldown)
- [Cross-Body Lat Pulldown](https://heatsy.app/ex/cross-body-lat-pulldown)